Pectin Found In Apple Skins An Excellent Source Of Fiber

Fiber is the frenzied food word of the `80s; in the quest for rosy-cheeked immortality, we`re sprinkling bran all over everything edible (and a lot of inedible stuff as well).

Meanwhile, we continue to throw out one of the best and healthiest kinds of fiber available: apple skins. Did you know that peeling an apple pares away one of Mother Nature`s four-star fiber sources: pectin?

Pectin`s virtues are well-known to home canners and makers of jelly who add pectin to jams and preserves for its moisture-holding, gel-making capabilities. That moisture-holding facet of pectin`s personality is what makes it such a healthy addition to your daily diet. When you eat foods that are naturally high in pectin -- unpeeled apples, for example -- you feel fuller longer. Pectin is a natural constipation-avoider. And pectin helps to flush away cholesterol.

Today we share some seasonal apple ideas that use the peel as well as the fruit:

QUICK RANGE-TOP APPLE RICE DRESSING FOR POULTRY

1 cup fat-skimmed chicken (or turkey) broth

1 cup apple cider

1 rib celery, minced

1 onion, minced

2 McIntosh (or other tender eating) apples, unpared

2 cups instant rice

1/4 cup diced dried fruit bits (or raisins)

1 teaspoon curry powder

1/2 teaspoon pumpkin pie spice

Combine broth and cider in a saucepan. Add celery and onion; heat to boiling. Cover and simmer 5 minutes. Meanwhile, shred or dice the unpared apples very fine, by hand or with the shredding disk of a food processor; set aside. Stir remaining ingredients, except apples, into simmering broth mixture. When mixture reboils, stir in shredded apples, until heated through. Remove from the heat and cover tightly. Wait 5 minutes or more before serving, then fluff with a fork. Makes 10 servings, 115 calories each.

BRANDIED APPLE BREAD PUDDING

10 to 12 slices completely dried-out light (calorie reduced) bread

1/2 cup raisins

2 unpeeled apples, very thinly sliced

3 cups skim milk

4 eggs

1/2 cup 80-proof brandy (or rum)

1 tablespoon vanilla extract

2 teaspoons apple pie spice

1/4 teaspoon salt

Optional: 2 tablespoons honey

Optional: low-calorie sweetener to taste

Bread slices should be thoroughly dry and hard (to achieve this, they may be left uncovered on a rack in an unheated oven for several days). Break up dried bread and layer in a non-stick loaf pan with raisins and apples. Press down. Beat together remaining ingredients, except low-calorie sweetener; pour over bread. Cover pan with foil and bake 1 1/4 hours in a 300-degree oven. Uncover pan and raise temperature to 400 degrees. Bake 15 to 20 minutes more, just until top is crisp. Remove from oven and sprinkle with low-calorie sweetener, if desired. Serve warm or chilled. Makes 10 servings, 160 calories each; honey adds 15 calories per serving.

BONUS APPLE SYRUP

Peels and cores from apples used to make 1 apple pie (from about 5 apples)

2 cups water

Combine ingredients in a saucepan. Simmer uncovered until most of the water evaporates. Strain apple mixture into a jar and stir with a spoon. Makes about 1 cup syrup, under 10 calories per tablespoon. Serve hot or cold over ice milk, or as a topping for waffles, pancakes or French toast.